November 2010 – Page 4 – SNORIDGE CROSSFIT

"Rona"

4 Rounds for Time:

200m Run
15 ft. Rope Climb (2 climbs Men / 1 climb Women)
11 Deadlifts (225#/155#)
35 Double-Unders

* Sub 8 pull-ups per rope climb to scale

Results

Birthday Climber:

Happy Birthday Rona! Time for a little birthday WOD. She hates double unders, loves rope climbs and doesn’t mind deadlifts unless they are heavy. Today these were heavy for many. Good to see several of you tackle that rope. I saw three different leg/foot combinations tonight with Dustin, Michelle, and Sean and all were effective. While there are many different styles to climb a rope, pick one or two techniques, practice them and use those feet and legs.

Next week we will have a joint birthday WOD for Lorraine and Andrea (they shared the same birthday yesterday) so looks like I need to get creative again.

Travel Notes:

Jorge is on the road this week for work and made the website of CrossFit Fresno. He dropped in and drew one of his favorite WOD’s: “Grace”. I think I should have emailed them and asked them to make it “Griff” since we know how much he loves running.

When you travel or go on vacation it’s pretty likely you will be able to find a CrossFit affiliate nearby. Check in advance on the Affiliate Blog to see where you can visit and fit in a drop in WOD. Usually the policy of most good boxes are welcoming to drop-in’s of experienced CrossFitters, and they usually charge either a small drop-in fee or ask that you buy a shirt. Michelle and I regularly drop in at a box on virtually every single trip or vacation that we can fit in time for a visit. For sure we always fit in a WOD, but who wants to work out in a hotel “fitness” room when you can instead walk into an affiliate filled with other CF’ers who are just as eager and at the same time sick to their stomach terrified of what their daily workout is going to be? I love it precisely because of that feeling that someone else programmed the daily workout, as well as it’s a chance to meet others in the community and make new friends. For those about to go on vacations, consider a local box and drop in for a workout.

Nutrition:

We have 2 “loaner” copies to check out of The Paleo Solution by Robb Wolf. If you are interested, you can check them out via the SnoRidge Library. See me or Michelle. You will get 3 weeks to check it out and then it needs to come back home for the next person. I highly recommend this book. It literally can change your life!

"Brenton"

Strength WOD:

Clean (Squat)

5/5/5/5/5

Immediately After Complete:

“Brenton“

5 Rounds for Time of:

Bear Crawl 100 Feet
Standing Broad Jump 100 Feet (Complete 3 Burpees after every 5 Broad Jumps)

* (20 lb./10lb.) Vest Optional

Results

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“Brenton” – Sangeeta, Nan, and Kristy with vests:

Field Training Officer Timothy Brenton, 39, of the Seattle Police Department, was shot and killed while on duty on Oct. 31, 2009 in a drive-by shooting. He is survived by his wife, son and daughter.

Our own Greg knew “Lumpy” and tonight pushed through this tough WOD in the dark to honor a fellow officer from the Seattle PD. We previously honored Lumpy back in May before this official CF Hero WOD was created.

WOD Demo with CrossFit Santa Cruz [wmv] [mov]

Get Strong Overhead

3 Rounds for Time:

50 Ft. Barbell Overhead Walk (155#/105#)
20 Wall Balls (20#/14#)
15 Box Jumps (30’/24″)

Results

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Overhead carries and Farmer’s carries are two examples of ways to make you stronger. Any lifts that involve picking something up, stabilizing your midline, and carrying it quickly will work your midsection far more than you might suspect. Every time you stabilize something either overhead or as a heavy load that you must carry; you must activate the muscles that surround your spine. Those include the rectus abdominus, spinal erectors, and obliques. Hip flexors and hip extensors provide stability and locomotion while allowing you to control the weight overhead with your shoulders and midline. As in other weightlifting movements that we do in CrossFit, these are yet another effective way that we work on “abs”.

Notes:

Last night to vote for best Frankenchipper WOD costume before we declare a winner!

A Dumbbell’s Guide to CrossFit and Weightlifting – Washington Post

High fives to Jana for quietly going about her 1st 15′ rope climb post WOD!

"Jackie"

For Time:

1000m Row
50 Thrusters (45#/33#)
30 Pull-ups

Results

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Eric vs. “Jackie”:

Can you guess the 10 Most Popular CrossFit Workouts from beyondthewhiteboard.com? “Jackie” is not one of them, however it’s close. If you are wondering why it’s a benchmark just do it. As fast as possible.

From Gymnastics and Tumbling, Aviation Training, United States Navy, Revised Edition 1950:

“The word “Gymnastics”, meaning “naked art”, comes from the early Greeks. So much importance was attached to gymnastics that the gymnasium, an outdoor meeting place for athletic contests, was the seat of Greek intellectual development. All-round development of the individual was the goal sought, a perfectly trained, hardened, disciplined body, a citizen and a warrior worthy of highest Greek standards. Exercises in Greek gymnastics were based on natural movements and included running, throwing, wrestling, boxing, climbing, jumping, and work with weights. Weightlifting and jumping with weights were popular activities.”

Gymnastic movements at play in the box:

Learning Gymnastics movements – Muscle-up to Ring Handstand Push-up: